导引行气法

何谓导引

导引者，导气令和，引体令柔也。《庄子·刻意》云："吹呴呼吸，吐故纳新，熊经鸟伸，为寿而已矣。此导引之士，养形之人，彭祖寿考者之所好也。"此为"导引"一词最早的出处之一。

Daoyin means "to guide the qi into harmony and to lead the body into suppleness." The term first appears in Zhuangzi's chapter "Ingrained Ideas" (刻意), written around the 4th century BCE: "Blowing and breathing, exhaling the old and inhaling the new, stretching like a bear and reaching like a bird — these are practiced solely for longevity. Such are the pursuits of those who cultivate the body and emulate the long life of Pengzu."

导引之术，源于上古先民仿效动物活动肢体以祛病强身之实践。所谓"熊经鸟伸"，即模仿熊之攀援、鸟之伸展，以活动筋骨、疏通经络。至汉代华佗创五禽戏，将此法系统化、完善化，成为后世导引术之鼻祖。

The art of Daoyin originated in remote antiquity, when our ancestors observed animal movements and imitated them to expel illness and strengthen the body. The so-called "bear climbing" (熊经) and "bird stretching" (鸟伸) involved mimicking the bear's climbing and the bird's outstretched wings to loosen the sinews and open the meridians. During the Han Dynasty, the legendary physician Hua Tuo (c. 110–207 CE) codified these animal-inspired exercises into the Wuqin Xi (Five Animals Frolic), systematizing the practice and establishing himself as the founding ancestor of all subsequent Daoyin methods.

1973年出土的马王堆汉墓《导引图》，更是以图像的方式，向我们展示了两千多年前的导引术全貌。图中绘有四十四种导引姿势，涵盖立、坐、行等各种体位，涉及治病、健身、养生等多个方面。

In 1973, the Daoyin Tu (Diagram of Daoyin Exercises) was unearthed from the Mawangdui Han tombs (sealed 168 BCE) in Changsha, Hunan. This silk scroll — the oldest surviving illustrated exercise manual in the world — depicts forty-four distinct Daoyin postures in standing, seated, and walking positions, addressing therapeutic, fitness, and longevity purposes. Its discovery revealed the full scope of a practice that had thrived more than two thousand years ago.

行气之法

行气，又称吐纳、服气、食气，是通过特定的呼吸方法，调节体内气机，以达养生治病之效。道教行气之法甚多，兹述其要者：

Xingqi (conducting the qi), also known as tuna (exhale and inhale), fuqi (absorbing qi), or shiqi (consuming qi), refers to the regulation of the body's internal qi through specific breathing techniques, aiming to nurture health and cure disease. The Daoist tradition contains a vast repertoire of breathwork methods; the most important ones are described below.

导引行气经典

"行气，深则蓄，蓄则伸，伸则下，下则定，定则固，固则萌，萌则长，长则退，退则天。天几舂在上，地几舂在下。顺则生，逆则死。"

"In conducting qi: deep accumulation leads to extension; extension leads to descent; descent leads to stillness; stillness leads to firmness; firmness leads to sprouting; sprouting leads to growth; growth leads to retreat; retreat reaches heaven. Heaven's essence rises above; Earth's essence sinks below. Following this order, one lives; reversing it, one perishes."

—— 战国《行气玉佩铭》（现存最早之气功文献）

日常练习法

导引行气之法，不必拘泥于专门场所与特定时间。以下提供一套简要的日常练习方案：

Daoyin and breathwork need not be confined to special places or set times. The following is a simple daily practice routine that can be woven into everyday life:

晨起导引：醒后不起身，先仰卧行腹式呼吸九次。然后搓热双手，浴面（按摩面部）三十六次。坐起后左右顾盼（转头）各七次，叩齿（上下齿轻叩）三十六通。此为"醒身功"，可使神清气爽。

Morning Daoyin — Awakening the Body: Upon waking, do not rise immediately. First, remain supine and perform nine abdominal breaths. Then rub your palms together until warm and massage the face (yù miàn) thirty-six times. After sitting up, turn the head to look left and right seven times in each direction, then gently tap the upper and lower teeth together (kòu chǐ) thirty-six times. This "Body Awakening Exercise" clears the mind and refreshes the spirit for the day ahead.

日间行气：工作间隙，正坐端身，行六字诀三遍。每字六次，共三十六次。仅需五至十分钟，即可疏解疲乏，恢复精力。

Midday Breathwork — Renewing Vitality: During a work break, sit upright with the spine erect and perform three rounds of the Six Healing Sounds. Each sound is repeated six times, for a total of thirty-six exhalations. This takes only five to ten minutes yet effectively releases accumulated fatigue and restores mental clarity.

睡前安神：卧前仰卧，行深长腹式呼吸。吸气时默念"松"，呼气时默念"静"。自头至足，逐节放松，名为"五体投地放松法"。行至入睡，自然安眠。

Evening Calming — Settling into Sleep: Before retiring, lie supine and practice deep, prolonged abdominal breathing. On the inhale, silently think the word sōng (relax); on the exhale, silently think jìng (stillness). Progressively release tension from head to toe, section by section. This technique is called the "Five Bodies to Earth Relaxation Method" (五体投地放松法). Continue until sleep naturally arrives, drifting into peaceful slumber.